HEART ATTACK PREVENTION TIPS

HEART ATTACK PREVENTION TIPS

What is a heart attack?

• A heart attack (myocardial infarction or ‘coronary’) refers to damage to the heart caused when the blood supply to part of the heart muscle is blocked.
•  A heart attack happens because the blood supply has been cut off following a blockage in a branch of one of the coronary arteries (the blood vessels which supply the heart muscle).
• This is usually the result of 2 processes: the development over many years of fatty plaques in the walls of the arteries and the formation of a clot on one of the plaques.
• Treatment given early during a heart attack can help to dissolve the clot, reducing damage to the heart muscle.

Risk factors that can be influenced

·         Raised blood cholesterol.
·         Obesity.
·         Diabetes.
·         Lack of physical activity.
·         Raised blood pressure (hypertension).
·         Cigarette smoking.
·         Stress.
Risk factors that cannot be changed
·         Age.
·         Gender.
·         Previous history of heart disease.
·         Family history of heart disease.
Keeping blood cholesterol and triglycerides low
Blood cholesterol and triglycerides are best measured as part of an overall assessment of your risk of heart disease. They can be measured by a simple blood test, which can be arranged by your doctor. Ideally, if you are at high risk of heart disease, a total blood cholesterol level of less than 4.0 mmol/L is desirable, although any reduction in high cholesterol would be of benefit. Ask for further advice from your doctor. The key points are to:
·         eat less fat, especially saturated (animal) fat;
·         achieve and maintain a healthy body weight; and
·         keep active.

How do eat less saturated fat?
·         Use small amounts of margarine and monounsaturated and polyunsaturated oils (e.g. canola, olive, sunflower and safflower) instead of butter and other animal fats (such as dripping).
·         Cut fat off meat.
·         Remove skin from chicken.
·         Grill meat instead of frying.
·         Choose lower fat cheeses (for example, Edam, mozzarella or cottage cheese).
·         Use low fat milk (less than 2 per cent fat).
·         Avoid deep-fried takeaway foods.
·         Minimise your intake of cakes, biscuits, pastries and chocolate. Have them only occasionally.

How do maintain a healthy weight?
·         Avoid foods high in fat: choose lean meats, cut the skin off chicken, choose low-fat dairy products, and eat fish regularly.
·         Eat smaller portions.
·         Reduce sugar and alcohol intake.
·         Be physically active: choose activities that you enjoy and can keep up.
·         If you are already overweight, you need to lose some weight. But it is important to do it slowly and properly. Avoid diets that promise rapid weight loss. Don't starve yourself or miss meals. Seek the advice of your doctor or a dietitian.

General rules for healthy eating
·         Make vegetables a major part of at least one meal each day and eat fruit frequently.
·         Choose wholegrain breads instead of white varieties more often.
·         Eat more cereals (rice, pasta and other grains) and legumes (dried peas and beans).
·         Use only small amounts of very lean meats and poultry without skin.
·         Choose low-fat dairy products (milk, yoghurt and cheese).
·         Try to eat fish at least twice a week (tinned or fresh), but make sure it isn't fried.
·         Avoid high fat and/or high sugar bakery products, fast foods, desserts, soft drinks and confectionery.
·         Use small amounts of margarine or olive oil instead of butter.
·         Use monounsaturated and polyunsaturated oils for cooking (e.g. olive, canola, sunflower and safflower).
·         Grill, boil, steam, bake or microwave rather than fry.
·         Reduce your salt intake.
·         Look for the Heart Foundation Tick for healthy food choices.
·         Drink plenty of water.

Why is controlling diabetes important?

• People with diabetes have a greater chance of developing heart disease than those who don't have diabetes. Diabetes can affect the vessels that supply blood to the heart. Working with your doctor to develop a plan to control your diabetes is the first step in safeguarding your heart.
• Many of the lifestyle changes suggested for keeping your heart healthy (such as a good diet and regular exercise) are important in controlling diabetes. Sometimes medication is needed. Ask your doctor.

Why should I be physically active?

• Active people have fewer heart attacks and have a better chance of recovery than inactive people.
•  They also feel good, are less tired, more relaxed and are better able to cope with stress. You can do more with less effort, have better heart function and possibly lower blood pressure. 
• Regular activity helps control weight and lower blood cholesterol levels.
• Aim to accumulate 30 minutes of physical activity most days of the week. You don't have to join a gym or pound the pavements all day long. 
• Regular brisk walking for half an hour can do the job just as well. Find a variety of activities you enjoy.
•  Look for opportunities to put activity in your day. Every bit helps. Two or 3 sessions that add up to half an hour are OK if you can't do it all at once.

Why is blood pressure important?

• High blood pressure can enlarge and weaken the heart. 
• It also damages the blood vessels. 
• If they become narrow or blocked, it may result in a heart attack or stroke. 
• Get your blood pressure checked regularly, particularly as you get older, or if you are taking any medication (including the contraceptive pill), if you are overweight, have diabetes or a family history of heart disease.

To keep your blood pressure down:

•          exercise regularly;

      ·         use less salt; and
      ·         if you drink alcohol, do so in moderation.

Don't smoke or use tobacco

• Smoking or using tobacco is one of the most significant risk factors for developing heart disease. 
• Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). 
• Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. 
• Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.
• The nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. 
• Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood.
•  This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.
• Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. This risk increases with age, especially in women older than 35.

NOTE:The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

Exercise for 30 minutes on most days of the week

• Getting some regular, daily exercise can reduce your risk of fatal heart disease. 
• And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
• Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. 
• It also reduces stress, which may be a factor in heart disease.
• Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week.
•  However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up.
•  You can even break up your workout time into 10-minute sessions.
• And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. 
• You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

A New Reason to Drink Tea

• Drinking tea and eating antioxidant foods can also protect you against heart disease.
• In fact, cardiologists at the University of Maryland Medical Center have concluded that drinking black or green tea (which contain antioxidants) may help reduce a potentially harmful constriction of blood vessels after a high-fat meal. 
• Their study adds to a growing body of research that suggests antioxidant-rich foods (such as vegetables and fruits) and beverages may help to prevent heart disease

 Maintain tight control over glucose

•    Tight control can prevent many complications from diabetes and also protects your heart. 
•     Shoot for an A1C reading of less than 7%.

      TAKE CARE OF YOURSELF FOLLOWING THESE STEPS